Elevated Wide Squat

Elevated wide squat is an intermediate
standing yoga pose that requires and improves balance and leg
strength. In this posture, the legs are stepped apart and the hips
drop until the knees are over the ankles and the thighs are parallel
to the ground. In the full expression of the pose, the heels lift so
the yogi balances on the balls of the feet.

The pose is also known as goddess pose
and by its Sanskrit name, utkata konasana.

Yogapedia explains Elevated Wide Squat

Elevated wide squat can utilize a
variety of hand and arm positions, including raising the arms
overhead shoulder-distance apart or with the palms touching. The
hands can also be placed in prayer position at the heart center or
may rest on the hips or thighs. In another common arm position, the
arms stretch to the sides with the elbows bent at a 90-degree angle
with the palms facing forward.

In addition to leg strength and
balance, the benefits of elevated wide squat include:

Increased flexibility in the
thighs

Lengthening of the spine

Energizing of the entire body

Improvement in concentration and
focus

Stimulation of the cardiovascular
and respiratory systems

Elevated wide squat is particularly
beneficial for pregnant women, creating room in the pelvis. Yogis with flexibility or balance challenges may
rest their hands on the back of a chair or a wall, or may do the pose
with their back against a wall.